In Teams of 2 for Time: (YGIG)
Complete 20 Rounds of Cindy
( 1 round Cindy is 5 pull ups, 10 push ups and 15 air squat)
Then..
50 Deadlifts 80/60 KG
50 Bar over Burpees
50 Wall Balls

Time Cap 35mins

EMOM 10
Clean pull + low hang power clean + push jerk
-use 75% of 1 RM PC
-same weight on every minute
-add more from last week

Alternating (4 sets both)
30 DU + 10 American swings
8/6 cal ski + 8 box jump overs

-vähintään 10 sekkaa lepoa joka minsalla.

3x2min, 1min lepo

10 kyykkyhyppy
15 käsipainotempaus riipusta

12 min EMOM
Odd: 10-15 box jump
Even: 10-15 pull up

Scale up - > chest to bar 5-10 reps, bar muscle up 1-5

Deadlift 1RM, set every 2:00

5x70%
3x75%
2x80%
2x85%
1x90%

After that built in 10 minutes 1RM OTD.

For time:

5 rounds

5 clean & jerk (70/50 kg)
10 chest to bar pull ups

1st @ 40%
2nd @ 50%
3rd @ 60%

Metcon (time)
For time:
50 Calories row
30 Supine ring-rows
15 Toes to bar

Timecap: 5 minutes

Rest 5 min

For time:
15 Toes to bar
30 Supine ring-rows
50 Calories row

Timecap: 5 minutes

Accessory:
10-20 minutes of stretching/mobility work on one area of body.

For time:

20 C2B
20 ring dips
20 Pull ups
20 ring push ups

Scale chest to bars and pull ups with a band. Ring dips can be scaled with static dips and ring push ups with normal push ups.